A. Every 90 seconds, for 15 minutes (10 sets), of:
Snatch from 2" below the Knee x 1 rep

For Weilimdorf:
C. 27-21-15-9 rep rounds for time, of:
Calories on the Rower
Power Snatch (30/25 kg)

For Mitte:  
C. 27-21-15-9 rep rounds for time, of:
Burpees
Power Snatch (30/25 kg)

A. Banded Push Press 3 x 5 reps @3015                         

B. "Here is your pig.. Love your pig"   
3 rounds of:                                                 
200 meter run with Wall Ball (20/14)                                                     
15 Wall Ball Shots  (20/14)                                                               
15 Box Step overs w/ Wall Ball (20/14)                                                      
15 V-ups with Wall Ball (20/14)          

A. Every 2 minutes, for 12 minutes (6 sets):
​Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk

B. "Rowing Helen" or not..
3 rounds for time, of:
400 Meter Row or Run
21 Kettlebell Swings (24/16)
12 Handstand Push-ups

​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!

​A. Three sets, not for time, of:
-Unbroken Double-Unders x 40-50 reps
-Pistols x 4-6 reps each leg
(you can alternate legs, or do them consecutively on one leg)
-Unbroken Chest to Bar Pull-ups x 8-10 reps (or MOD that promots full ROM chest to the bar)

​B. In teams of 2, partitioning reps however you like, complete the following for time:
20 Deadlifts (110/85 kg)
30 KB/DB Snatches (32/24kg - NO DROPPING-KB must not touch the ground)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)
60 Wall Balls (30/20 lbs - MUST CATCH BALL - ball never hits the ground)
50 Box Jump-Overs (24/20")
40 Toes to Bar
30 KB/DB Snatches (732/24kg - NO DROPPING-KB must not touch the ground)
20 Deadlifts (110/85 kg)
***10 BURPEE PENALTY FOR DROPS**

​A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes

B. For time:
30 Bench Press (135/95 lbs)
30 Strict Pull-ups
60 Ab-mat Sit-ups

C. Three sets, not for time of:
Weighted Russian Twists x 20-30 reps
Hip Extensions x 20-25 reps
Rest as needed

A. Three sets, not for time, of:
Freestanding Hold x 15-20 seconds

(use assistance if needed)

Roll to Candlestick x 10-12 reps

L-sit Hang x 30 seconds

B. Every minute, on the minute, for 21 minutes (7 sets):

Minute 1 – 4 Burpee Box Jump-Overs
+ 8 Chest-to-Bar Pull-Ups

Minute 2 – 4 Burpee Box Jump-Overs
+ 8 Push Press (115/75 lbs)

Minute 3 – 12 Alternating Reverse
Lunges with KB/DB (Farmer’s Carry)

A. EMOM for 14 Minutes:
1 Pause Front Squat + 1 Front Squat
increasing weight each set

B. For Time, 3 Rounds:
30 Hang Power Cleans (40/32)
30 Sit-Ups
30 Box Jumps (24/20)

A. Tabata Hollow Rocks (8rds 20 sec on/10 sec off)

B. Skills:
- 15 Strict Pull ups
-15 Kipping Toes to Bar (use a MOD that encourages progress)
- 30 Med Ball Cleans
- 30 Sit Ups (GHD @ Weilimdorf)
​- 30 Back extensions (GHD @ Weilimdorf)

C. AMRAP 10min:
10 Toes to Bar
15 Wallball Shots (9/6)
30 Double-Unders

A. Every 90 seconds for 12 minutes:
​3 x Deadlift @80% (3 Sec controlled decent)

B.
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Presses
20 Overhead Squats
20 Front Squats
On the Minute – 5 Burpees
Rx Weights – 40/32